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intensive exercise for two minutes 'as good as a 90 minute run'
Short bursts of exercise lasting just 150 seconds could help protect against heart disease as much as a 90-minute run or longer but less strenuous workouts, according to new research.
Research suggests shorter bursts of exercise can help reduce the levels of fat in the blood. Photo: ALAMY
9:29AM BST 06 Sep 2012
8 Comments
Evidence from a study of men aged 18 to 35 indicated brief but intense exercise was more effective at reducing blood fat levels, which can linger in the body after eating and begin the process of clogging up arteries.
In an experiment led by researcher Stuart Gray, a group of men was asked to sprint, cycle or walk for half an hour.
Those who exercised at peak levels for 30 seconds before resting for four minutes and repeating, saw the fat in their blood drop faster than those who walked at a brisk pace in line with Government guidelines.
The results, reported in the Daily Mail, showed walking cut fat by 11 per cent, compared with not doing any exercise, while short periods of exercise helped reduce fat by 33 per cent – the same effect as a 90-minute run.
Dr Gray, of Aberdeen University, told the British Science Festival that two-minute workouts may be more effective in causing the liver to process more fat from the blood before storing it or burning it off.
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He said that, while the high intensity training "won’t necessarily" improve strength, it does boost endurance.
He added that the short duration of the exercise was ‘highly important as time is often cited as the main barrier to taking part in exercise."
However, he said exercising for brief period between resting meant the whole workout took 20 minutes and had to be done regularly.
Dr Gray said: "Although moderate intensity, longer sessions of exercise can help protect the body against cardiovascular disease, the findings of our study showed that higher-intensity shorter intervals of exercise might be a more effective method to improve health and reduce the time commitment to exercise."
Short bursts of exercise lasting just 150 seconds could help protect against heart disease as much as a 90-minute run or longer but less strenuous workouts, according to new research.
Research suggests shorter bursts of exercise can help reduce the levels of fat in the blood. Photo: ALAMY
9:29AM BST 06 Sep 2012
8 Comments
Evidence from a study of men aged 18 to 35 indicated brief but intense exercise was more effective at reducing blood fat levels, which can linger in the body after eating and begin the process of clogging up arteries.
In an experiment led by researcher Stuart Gray, a group of men was asked to sprint, cycle or walk for half an hour.
Those who exercised at peak levels for 30 seconds before resting for four minutes and repeating, saw the fat in their blood drop faster than those who walked at a brisk pace in line with Government guidelines.
The results, reported in the Daily Mail, showed walking cut fat by 11 per cent, compared with not doing any exercise, while short periods of exercise helped reduce fat by 33 per cent – the same effect as a 90-minute run.
Dr Gray, of Aberdeen University, told the British Science Festival that two-minute workouts may be more effective in causing the liver to process more fat from the blood before storing it or burning it off.
Related Articles
Fish oil 'doubles benefits of exercise' in elderly 05 Sep 2012
30 minutes exercise 'better than an hour of training' for weight loss 23 Aug 2012
British population getting too fat for planet 18 Jun 2012
He said that, while the high intensity training "won’t necessarily" improve strength, it does boost endurance.
He added that the short duration of the exercise was ‘highly important as time is often cited as the main barrier to taking part in exercise."
However, he said exercising for brief period between resting meant the whole workout took 20 minutes and had to be done regularly.
Dr Gray said: "Although moderate intensity, longer sessions of exercise can help protect the body against cardiovascular disease, the findings of our study showed that higher-intensity shorter intervals of exercise might be a more effective method to improve health and reduce the time commitment to exercise."
but the 2 minute exercise was absolutely exercising at a very very hard high speed rate to complete breathlessness if you can stand it
Seems 2 x 7 or 14 min a week has all the benefits of 7hr sessions hard to believe but its been confirmed by many reaearchers
all that hauling stuff up all those stairs etc is great exercise too
thanks for letting us know....
now its 2 min in Gym and 2.58 hours in Pub
You are saving 6.75 hours a week or 27 hours a month 324 hours a year and if you
worked that time at $20 and hour
you earn $6.480
and don't tell the Tax man